Josh Newton

FRIDAY 171222

I. Warm-Up II. “15.1”  Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) “15.1a” 1-rep-max clean and jerk 6-minute time cap III. Cool… Read more »

THURSDAY 171221

I. Warm-Up II. 5 Rounds, Each For Time -500m Row *Rest 3:00 between rounds  Score = Time minus 12 minutes rest III. Paralette Plank Holds or L-Sits 3 sets of – :90 in plank hold (accumulate) OR – :30 in… Read more »

TUESDAY 171219

I. Warm-Up II.  “Lock it Up” 15 Minute AMRAP 20 Double Unders (singles x 2) 10 Push-ups (scale as needed) 5 Power Cleans 185/115 Level III = Rx Level II = 155/85 Level I = 115/65 or less III. Cool Down

MONDAY 171218

I. Warm-Up II.  Back Squat 3 Sets x 3 Reps @ 85% III. DB/KB Weighted Step-ups 3 Sets x 8 Reps (each leg) IV. “Go Fast” For Time: 30 Box Jump Overs 30″/24″ 30 Plate Ground to Overhead 30 Plate Burpees… Read more »

FRIDAY 171215

I. Warm-Up II. Deadlift 2 Sets of 3 @ 85% 3 Sets of 2 @ 95% III. In Teams of 2, Complete the Following For Time: 100 Hand Release Push-ups (Switch whenever) 50 Clean and Jerks 135/95 (Switch Every 5… Read more »

THURSDAY 171214

I. Warm-Up II. “War of the Machines” 10 Rounds, For Time: -5 Calories – Ski Erg -5 Calories – Assault Bike -10 Calories – C2 Rower -25 Double Unders (45 Singles or “Fish out of Water” x 30 Reps) *Rest… Read more »

WEDNESDAY 171213

I. Warm-Up II. Complete 6 Sets of the Following Complex (from rack): -3 Push Presses + 2 Push Jerks + 1 Split Jerk* *No breaks between PP, PJ, SJ – Should be 1 Giant, Unbroken Set* III. 3 Rounds For… Read more »

DECEMBER MEMBER SPOTLIGHT – GET TO KNOW CLAIRE CALDWELL

Name: Claire Caldwell Hometown: Monticello, IL Occupation: College… How long have you been doing CrossFit? Only 8 months, but feels like forever  What do you enjoy about CrossFit and being a member at KMC? Crossfit is a totally different sport… Read more »

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